Mammoth Track Club
10km to 15km at tempo pace (the hardest pace you can hold for about 40 to 60 minutes) with a group (see next page)
It teaches your body how to process the byproducts of a hard effort, and your mind how to handle prolonged discomfort.
Weekly, gradually increasing the distance until you begin tapering for your goal race. Reduce mileage every third week for recovery.
Run 3km to 5km with the group at an easy pace to warm up, and then perform strides and drills. Determine about how long it will take each runner to complete that day’s distance, then stagger the start so everyone finishes around the same time. Run at a hard but sustainable effort as you focus on catching the runners in front of you and evading those behind you. High-five your friends, then run three to five easy kays to cool down.